Thursday, March 4, 2010

ETK - Special Report

week 9 day 4 
ROP - special report #1

buy in:
  • dislocates and rotational dislocates
  • 20 pushups
  • 20 squats

WOD:
  • Loaded clean + get up (5X5, 5X1; alternating sets of each) 
  • 20kg

cash out:
  • none - ran out of time


NOTES:
** good practice today, really squeezed the bell at the top of the clean as if I was getting ready to press.
** TGU's were tough - haven't done them in a while!
** tried the long push press first, but couldn't push press with the 20kg coming up from a squat, so changed today's workout.
** this is my last week doing overloads on Thursday. Next week I start high tension presses.